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How To Eat Healthy While Traveling (7 Diet Tips For Jet Setters!)

Written by Liz Brown

Wondering how to eat healthy while traveling? Include these 7 simple diet tips on your next vacation to look and feel your best and stay on track with your goals!

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Wondering how to eat healthy while traveling? Include these 7 simple diet tips on your next vacation to look and feel your best and stay on track with your goals!

Summer is here and it’s time for a getaway! Whether you’re going on a road trip, exploring a European city, or relaxing on the beaches of Hawaii, one thing’s for certain, no one wants to come back home feeling sluggish and bloated from overeating.

If you’ve been wondering how to eat healthy while traveling, you’ve come to the right place! Don’t get me wrong, we all know food is one of the best parts of vacationing. You deserve to enjoy and savor delicious meals without an ounce of guilt! But, there’s a difference between indulging in a meal at a 5-star restaurant or savoring the authentic cuisine versus eating junk food out of boredom on a flight or long car ride.

Trust me when I say, you CAN have the vacation of a lifetime without throwing all of your healthy habits out the window—and here’s how…

how to eat healthy while traveling

How To Eat Healthy While Traveling 101

Wondering how to eat healthy while traveling? We’ve got you covered with these 7 helpful diet tips!

1. Stock Up On Healthy Travel Food & Snacks

Stocking up on healthy travel-sized snacks is step numero uno! If you go out into the world of travel without your arsenal of healthy snacks, you’re pretty much setting yourself up for the temptation of fast food or overpriced airport food. Save yourself the time, money, and empty calories by packing some healthy snack options of your own. We call this B.Y.O.S (bring your own snacks) 🤣 Here are some of our favorite healthy snacks for traveling that are all TSA approved:

2. Stay Somewhere With A Kitchen

If eating healthy when traveling is important to you, then having a kitchen available to you is a must. You’re making the food, you have total control. Simple as that! With Airbnb, there are hundreds of one-of-a-kind places you can choose to stay in that have a kitchen.

If Airbnb isn’t an option for you, try finding a hotel with a kitchenette. Making just one meal a day will not only keep you healthier, but it will also save you money in the long run.

There’s also something really fun about exploring a grocery store in a new country or city. It’s a glimpse into another culture, and you’ll likely be the only tourist in the store. Try picking up some ingredients that are local to the area and experiment with a new recipe or add a twist to one of your go-to’s!

3. Avoid The “Feel Bad” Foods

You know what these are… the foods that you crave that inevitably leave you feeling sick or make you crash after you eat them. When you’re traveling, the last thing you want is to eat something that’s going to bring down your energy.

Foods to avoid when traveling:

4. Eat A Hearty, Healthy Breakfast

Skip the morning pastries and choose fresh fruits and whole grains. Breakfast sets the tone for the day when eating healthy when traveling. It also serves as fuel for your body for jam-packed days of exploring. Once you get hungry again after your big healthy breakfast, it’s best to eat smaller meals more frequently. This will keep you energized and stop you from overeating—while allowing you to try more restaurants! Win, win, win!

5. Ask For Healthy Options At Restaurants

It’s your meal so don’t be afraid to ask for the substitution that you want. Does it come with fries? Ask for sauteed veggies. Does it come with a soda? Ask for a bottle of water. Planning ahead and checking out menus before committing to a restaurant guarantees that you’ll have a healthy meal you’ll enjoy.

Sharing meals with the table is also a good way to go. You get to sample all the delicious plates without overeating. If you’re wondering about healthy alternatives to something you’ve been craving, check out this blog post on healthy food swaps.

6. Pack The Right Supplements

In a perfect world, we’d be able to get all the nutrients we need from food. But especially when we’re traveling, we’re not always in full control of what we eat or our environment.   

Here’s our list of must-have supplements to keep you healthy while traveling!

Best supplements for travel

7. Stay Hydrated

Yes, water is part of eating healthy while traveling. When you don’t drink enough water, your body receives mixed signals that could cause you to think you’re hungry when you’re actually dehydrated.

Raise your hand if you’ve been personally victimized by jet lag!?! 🙋🏽 Staying hydrated can help you avoid travel lag as well as symptoms of overexposure to the sun. Water is life. We recommend bringing a refillable water bottle with you everywhere you go. You can even try setting reminders on your phone to keep you drinking water all day long. Find the perfect water bottle for you here!

how to be healthy while traveling

I’ve Got 99 Problems But Knowing How To Eat Healthy While on Vacation Ain’t One

Remember, you’re on vacation to relax and destress! Eating healthy while traveling is the goal but don’t beat yourself up for letting loose. Make the best food choices you can, but more importantly, enjoy yourself!

About The Author

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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